Where do I start when adding strength training?

Ensure a balanced workout by targeting all major muscle groups.

“Strength training at least twice a week is a good start,” says Baylor, Scott & White Health Physical Therapist Thad Thibodeaux. “This will give your muscles a chance to fully recover between workouts, and it will still allow you to get in those needed practice runs. As with any exercise routine, it’s important to listen to your body. Some soreness is expected the day of and after your workout, however if your soreness persists for multiple days it is important to scale back the number of repetitions in order to allow your body to recover.”

“A good way to ensure a good workout is to make sure you target all major muscle groups. Standing heel raises are a great way to strengthen the calves, while lunges, squats, and glute bridges help target all of the vital muscles of the hips and knees that runners need to be strong. All of these exercises also are equipment-free, and can be done in the comfort of your own home in no time.

“Adding just a few strengthening exercises into your normal running training is a great way to mix things up, improve your fitness, and most importantly, to help prevent injury. So get out there and get ready to run stronger than you ever have before!”

The Statesman Capitol 10,000 is the largest 10K race in Texas and one of the top 10 in the nation. In its 40th year, the Cap10K will take place on April 23, 2017 in downtown Austin. Whether you’re a seasoned runner or a beginner, come see why the Cap10K is a rite of spring in Austin. You can come in your favorite super hero costume…or design your own shirt and run with friends.